You Can Lose 2kg In One Week Following These Six Steps According To Experts
With Spring Break upon us, the islands are bustling with visitors and many have been hitting the beach to soak up some sun. If (like many of us) you'd like to look your best in your new bathing suite here's some tips from the experts to help you get there.
Well, news.com.au has entrusted the help of a few experts who have come up with a six-point method that will help you feel 2kg lighter by this time next week.
They state that it is not a quick diet fad but rather by applying "a few little tricks of the trade, it is possible to lose a couple of kilos in a week, in a safe and sustainable way."
1. Liquid Breakfast
They recommend a protein-based shake or even Greek yoghurt with fruit that is calorie controlled and high in protein as a meal replacement.
It will help keep you full until lunchtime as well as cutting your calories by half.
"A meal replacement is simply a concentrated form of milk protein fortified with the nutrients that you would usually get in an entire meal, for just 180-200 calories."
2. Replacing a meal
They suggest swapping one meal each day for a vegetable or salad-based option meaning you are still eating healthy but reducing your calorie intake.
"Vegetable based soups particularly work well, as their large volume and high water and fibre content help to fill you up. If soups are not your thing, a salad packed full of leafy greens, carrots, cucumber, tomatoes and capsicum and enjoyed with an extra virgin olive oil dressing will contain fewer than 200 calories and again keep you full for several hours."
3. Late Afternoon Protein
They say that topping up your calorie intake with a late afternoon protein based snack will serve two purposes for you - it will control your appetite while also making your last meal of the day a lot lighter because you are less hungry.
4. Go Low-Cal at Night
"A small, light dinner is the key to weight loss success. Often our dinner meal comes in at 600-800 calories when we really only need 300-500 calories."
"This translates into a small 100-150g piece of chicken breast or fish and 2-3 cups of mixed vegetables."
They state that there needs to be a gap of 10-12 hours without food overnight. First meals should be eating at 8am and last meals should be eaten at 7pm.
6. Something as simple as walking
The experts state that upping the training as part of a new weight-loss regime is not necessary.
They say that aiming for 10,000 to 12,000 steps each day will help support the 1-2kg weight loss over the course of a week.
"When we commit to a new weight-loss regimen, we often ramp up the training, but exercising more when we are eating much less can mean the differential between calories in and calories out for weight loss is too great."
Hopefully these tips will help those who are looking to lose some pounds over the coming months.